Recipes

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Grilled Rainbow Trout with Caesar Salad Cooking Ontario rainbow trout on a cedar plank provides a wonderful smoky flavour. For an interesting accompaniment, lightly grill romaine lettuce for a twist on Caesar Salad. Preparation Time: 15 minutesGrilling Time: about 30 minutesServes 4 3 tbsp (45 mL) olive oil1 clove Ontario Garlic, mincedPinch each salt and pepper2 cups (500 mL) Ontario Grape or Cherry Tomatoes, halved4 Ontario Rainbow Trout Fillets  (175 g each)1 large head Ontario Romaine Lettuce1/2 cup (125 mL) fresh Ontario Basil Leaves1/4 cup (50 mL) Caesar salad dressingShaved Parmesan cheese, about 1 oz (30 g)1/4 cup (50 mL) croutons     In small bowl, combine oil, garlic, salt and pepper. Toss halved tomatoes with 2 tsp (10 mL) of the garlic oil. Brush trout fillets with some of the remaining garlic oil. Cut lettuce into quarters, keeping base intact to hold lettuce together. With clean brush, brush cut sides of lettuce with some of the remaining garlic oil.     Place tomatoes in grill basket; grill over medium heat until lightly softened, about 5 minutes, gently stirring occasionally. Meanwhile, in small food processor, process remaining garlic oil and basil leaves until almost smooth. Toss with tomatoes and set aside.     Increase heat to high. Place soaked cedar plank on grill; close lid and heat 3 to 5 minutes or until plank starts to smoke. Add trout fillets to plank; close lid and cook until fish flakes easily when tested with fork, 12 to 15 minutes. Remove plank, let stand for a few minutes.     Turn off heat, grill lettuce quarters over remaining heat just until grill marked and lightly wilted, 1 to 2 minutes.     To serve, spoon tomato mixture over trout fillets. Place romaine quarter on each plate. Drizzle with dressing and top with cheese and croutons.     Tip: Soak the plank in cold water for 4 to 6 hours before proceeding. Nutritional information:1 ServingPROTEIN: 40 gramsFAT: 30 gramsCARBOHYDRATE: 7 gramsCALORIES: 464FIBRE: 2.5 gramsSODIUM: 430 mg – Printed with permission from Foodland Ontario

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Sizzling Beef and Asparagus Fajitas     These colourful beef fajitas are filled with fresh Ontario vegetables. Set out bowls of Ontario Boston Lettuce leaves, chopped tomato, shredded Cheddar or Monterey Jack with Jalapeño cheese and sour cream or try the garlic sauce – and let the fiesta begin! Preparation Time: 20 minutesGrilling Time: 8 to 10 minutesServes 6 1-1/2 tsp (7 mL) each chili powder and ground cumin1/4 tsp (1 mL) each salt and pepper1 lb (500 g) Ontario Beef Grilling Steak (strip loin or sirloin)1 lb (500 g) Ontario Asparagus,  trimmed and cut into quarters2-1/2 cups (625 mL) sliced Ontario White and/or Cremini Mushrooms4 cloves Ontario Garlic, minced2 Ontario Greenhouse Sweet Peppers, seeded and sliced into strips1 Ontario Onion, halved and thinly sliced lengthwise4 tsp (20 mL) vegetable oil1/2 tsp (2 mL) dried oregano6 large whole wheat tortillas1/4 cup (50 mL) fresh coriander sprigs (optional)     In small bowl, stir together chili powder, cumin, salt and pepper; rub into both sides of steak. In large bowl, combine asparagus, mushrooms, garlic, peppers, onion, oil and oregano. Stack tortillas and double wrap in foil.     Place steak on greased grill and vegetables in grilling basket over medium-high heat. Close lid and grill steak, turning once, until medium-rare, about 8 minutes. Transfer to cutting board; tent with foil and let stand for 5 minutes. Grill vegetables, tossing occasionally, until tender-crisp, 8 to 10 minutes. Meanwhile, place tortillas on grill and warm through, about 3 minutes.     To serve, slice steak thinly across the grain. In bowl, combine steak, vegetables and coriander (if using). Serve with warm tortillas and desired accompaniments.     Optional Garlic Sauce: In small bowl, combine 1 cup (250 mL) plain Balkan-style yogurt, 1 tbsp (15 mL) lemon juice, 1 garlic clove, minced, and salt to taste. Makes 1 cup (250 mL). Nutritional Information:1 ServingPROTEIN: 24 gramsFAT: 8 gramsCARBOHYDRATE: 34 gramsCALORIES: 317FIBRE: 5 grams            – Printed with permission  from Foodland Ontario      

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One-Pot Pasta Primavera This version of a classic pasta recipe uses just the right amount of water that magically cooks down to create a silky sauce (no draining necessary!). Cooked chicken can also be added to this vegetable dish. Preparation Time: 15 minutesCooking Time: 30 minutesServes 4 to 6 4 cups (1 L) fusilli pasta (375 g)3 cloves garlic, thinly sliced1 tsp (5 mL) salt1/2 tsp (2 mL) black pepper2 cups (500 mL) 1-inch (2.5 cm) pieces Ontario Asparagus1 cup (250 mL) diced Ontario Greenhouse Sweet Red Pepper1-1/2 cups (375 mL) Ontario Greenhouse Grape or Cherry tomatoes, halved1 cup (250 mL) Ontario Green Peas fresh or frozen, thawed3 tbsp (45 mL) butter3/4 cup (175 mL) shredded plain or jalapeño Ontario Havarti Cheese (about 75 g)1/2 cup (125 mL) chopped Ontario Basil LeavesGarnish: shredded Ontario Havarti Cheese     Place pasta in large deep pot. Add garlic, salt, pepper and 3-1/2 cups (875 mL) hot tap water. Cover; bring to boil over medium-high heat. Uncover; set timer according to cooking directions on pasta package. Cook pasta stirring often.     When 5 minutes remain, stir in asparagus and red pepper. Cover, return to boil; continue cooking, stirring occasionally (if necessary, add another 1/2 cup (125 mL) hot water).     When 2 minutes remain on timer, stir in tomatoes, peas and butter; cover, cook 2 minutes. Uncover, cook, stirring, until pasta and vegetables are tender and water is almost completely evaporated, about 1 minute.     Remove from heat; stir in cheese and basil; mix well. Serve immediately with additional cheese. Nutritional Information:1 Serving (When recipe serves 6):PROTEIN: 14 gramsFAT: 12 gramsCARBOHYDRATE: 56 gramsCALORIES: 382FIBRE: 6 gramsSODIUM: 540 mg              – Printed with permission from Foodland Ontario

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Roasted Asparagus and Vegetable Salad Cook the ingredients for this impressive and tasty salad ahead of time and assemble before serving. Preparation Time: 20 minutesBaking Time: 30 minutesMarinating Time: 30 minutesServes 4 to 6 1 lb (500 g) Ontario Asparagus, trimmed6 tbsp (90 mL) olive oilSalt and freshly ground pepper, to taste1-1/2 cups (375 mL) Ontario Greenhouse Cherry or Grape Tomatoes2 cloves garlic, minced1 pkg (227 g) Ontario White or Crimini Mushrooms,  quartered1/2 tsp (2 mL) dried Italian seasoning3 tbsp (45 mL) white balsamic vinegar1-1/2 tsp (7 mL) Ontario Honey1/3 cup (75 mL) crumbled Ontario Goat Cheese (about 60 g)     Spread asparagus on parchment paper-lined rimmed baking sheet. Drizzle with 1 tbsp (15 mL) of the olive oil; season with salt and pepper. Shake gently to coat.     In medium bowl, toss tomatoes with 1 tbsp (15 mL) of the oil, 1 clove garlic and salt and pepper. Spread over asparagus. Bake in 400°F (200°C) oven for about 15 minutes, shaking once, or until asparagus is tender and tomatoes slightly shrivelled. Arrange on platter; set aside.     In same bowl, toss mushrooms with 2 tbsp (25 mL) of the oil, Italian seasoning and salt and pepper. Spread on same baking sheet. Bake for 15 minutes, tossing once, or until mushrooms release some juices. In medium bowl, combine remaining oil and garlic, vinegar, honey and salt and pepper. Toss with roasted mushrooms; let marinate for 30 minutes. Just before serving, top asparagus mixture with mushroom mixture and goat cheese. Serve at room temperature. Nutritional Information:1 Serving (When recipe serves 6):PROTEIN: 5 gramsFAT: 16 gramsCARBOHYDRATE: 9 gramsCALORIES: 193FIBRE: 2 gramsSODIUM: 102 mg             – Printed with permission  from Foodland Ontario

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Strawberry Oatmeal Squares The combination of Ontario greenhouse strawberries and strawberry jam give these squares an extra kick of fruity flavour. The squares freeze well for up to 1 month. Preparation Time: 20 minutesBaking Time: 45 minutesCooling Time: 30 minutesMakes 16 1/2 cup (125 mL) butter, at room temperature1/2 cup (125 mL) packed brown sugar1-1/2 cups (375mL) large flake oats1 cup (250 mL) all-purpose flour1/2 tsp (2 mL) each salt and baking soda1/2 cup (125 mL) sliced almonds2 cups (500 mL) chopped Ontario Greenhouse Strawberries1/4 cup (50 mL) strawberry jam1 tsp (5 mL) cornstarch     Line 9-inch (23 cm) square baking pan with parchment paper.     In large bowl, using electric mixer, beat butter and brown sugar until light and fluffy. Add oats, flour, salt and baking soda; mix well with wooden spoon. In small bowl, set aside 1-1/2 cups (375 mL). Stir almonds into remaining oat mixture. Press into prepared pan. Bake in 350°F (180°C) oven for 10 minutes or until lightly browned.     In medium bowl, combine strawberries, jam and cornstarch. Spread mixture evenly over crust. Top with remaining oat mixture pressing lightly.     Bake for 30 to 35 minutes or until lightly browned. Cool on wire rack for 30 minutes before cutting into bars. Refrigerate any leftover squares. Nutritional Information:1 SquarePROTEIN: 3 gramsFAT: 8 gramsCARBOHYDRATE: 23 gramsCALORIES: 172FIBRE: 2 gramsSODIUM: 150 mg – Printed with permission from Foodland Ontario        _____________ 

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Chopped Vegetable Salad with Rainbow Trout Fillets Full of flavour, colour and texture, this chopped salad has all the flavours of gazpacho. Ontario rainbow trout adds protein, making this a very tasty meal. Preparation Time: 20 minutesBaking Time: 15 minutesServes 4 1/2 cup (125 mL) plain Ontario Greek Yogurt or Ontario Sour Cream3 tbsp (45 mL) mayonnaise3 tbsp (45 mL) fresh lemon juice3 tbsp (45 mL) chopped fresh Ontario Dill1/2 tsp (2 mL) onion powder1 clove garlic, minced4 Ontario Rainbow Trout Fillets (skin on), about 170 g each1 tbsp (15 mL) vegetable oilSalt and pepper2 cups (500 mL) Ontario Greenhouse Cherry Tomatoes, halved1-1/2 cups (375 mL) julienned Ontario Carrots1 cup (250 mL) croutons2 Ontario Greenhouse Sweet Yellow Peppers, chopped1 Ontario Greenhouse Cucumber, chopped1 Ontario Red Onion, chopped1 head Ontario Boston or Leaf Lettuce, tornFresh ground black pepper     In small bowl, whisk together yogurt, mayonnaise, lemon juice, 1 tbsp (15 mL) of the dill, onion powder and garlic; set aside.     Brush flesh side of trout fillets with oil; season with salt and pepper. Place on parchment paper-lined baking sheet. Bake in 400°F (200°C) oven for 12 to 15 minutes or until fish is opaque and flakes easily when tested with fork.     Meanwhile, arrange tomatoes, carrots, croutons, peppers, cucumber, red onion and lettuce on four plates. Top with rainbow trout; drizzle with dressing and remaining dill.     Tip: To grill rainbow trout fillets, brush both sides with 1 tbsp (15 mL) vegetable oil. Season flesh side with salt and pepper. Place fillets skin side down on grill topper or aluminum foil over medium-high heat. Grill, covered 8 to 10 minutes, until fish flakes easily. Season with pepper to taste. Nutritional Information:1 ServingPROTEIN: 38 gramsFAT: 23 gramsCARBOHYDRATE: 26 gramsCALORIES: 460FIBRE: 4 gramsSODIUM: 290 mg – Printed with permission from Foodland Ontario…

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Roasted Tomato Mac and Cheese 

Roasted tomatoes, three cheeses and rotini pasta provide a delicious twist on classic mac and cheese. 

Preparation Time: 15 minutes

Broiling Time: 10 minutes

Cooking Time: 24 minutes

Baking Time: 15 minutes

Serves 6 

5 Ontario Greenhouse Tomatoes, cut into 1/2-inch (1 cm) slices

2 tsp (10 mL) vegetable oil

340 g rotini pasta (about 4 cups/1 L)

1/4 cup (50 mL) butter

1 cup (250 mL) chopped Ontario Onion

1 cup (250 mL) finely chopped Ontario Greenhouse Sweet Red  Pepper

1/4 cup (50 mL) all-purpose flour

1-1/2 tsp (7 mL) dry mustard

1 tsp (5 mL) Worcestershire sauce

1/2 tsp (2 mL) salt

2 cups (500 mL) Ontario 2% Milk

1-1/2 cups (375 mL) Ontario 10% Cream

1-1/2 cups (375 mL) shredded Ontario Cheddar Cheese

1 cup (250 mL) shredded Ontario Gouda Cheese

1/4 cup (50 mL) grated Parmesan cheese

Fresh ground black pepper    

Arrange tomato slices on greased foil-lined baking sheet. Drizzle oil over tomatoes. Broil on high 8 to 10 minutes or until tomatoes are lightly browned. Transfer tomatoes to plate; set aside. Turn off broiler; heat oven to 400⁰F (200⁰C).     Bring large pot of salted water to boil. Add pasta and cook according to package directions. Drain; set aside.     In same pot over medium heat, melt butter. Add onion and red pepper; cook until softened, about 5 minutes, stirring often. Stir in flour, mustard, Worcestershire sauce and salt; cook for 2 minutes. Whisk in milk and cream; bring to low simmer and continue whisking until sauce thickens, 3 to 5 minutes. Stir in Cheddar and Gouda.     Add pasta to sauce; toss well. Transfer to shallow 8 cup (2 L) casserole dish. Arrange broiled tomato slices on top of pasta. Sprinkle with Parmesan cheese. Bake for 10 to 15 minutes until cheese starts to bubble. Season with pepper to taste. 

Nutritional Information:1 ServingPROTEIN: 28 gramsFAT: 35 gramsCARBOHYDRATE: 60 gramsCALORIES: 660FIBRE: 3 gramsSODIUM: 780 mg

 – Printed with permission from Foodland Ontario

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Greenhouse Produce – Local and Delicious     Fresh greenhouse vegetables and strawberries are the stars of these easy and delicious recipes. Simply cooked or fresh, they make everyday meals great!    Here in Ontario, we can enjoy just-picked goodness no matter what the season with local greenhouse vegetables and strawberries. Greenhouse seedless cucumbers and lettuce are harvested year-round, while juicy red tomatoes and vibrant sweet peppers are available ten months a year and strawberries are now available nine months.    Everyone will enjoy a Bean and Vegetable Rice Bowl featuring greenhouse vegetables. The carrots and sweet peppers are steamed to maintain their colour and texture. Topping the bowl with local Queso Fresco, a “fresh cheese” with a slightly salty taste and creamy texture, makes a tasty addition to this vegetarian meal.    Your family is going to love this new twist on an old classic. Three different cheeses and roasted tomatoes takes mac and cheese to the next level in our Roasted Tomato Mac and Cheese. The roasted tomatoes pair deliciously with the creamy pasta.    For a yummy and colourful meal-sized salad, enjoy a Chopped Vegetable Salad with Rainbow Trout Fillets. Fresh farmed rainbow trout is baked and placed on a bed of chopped vegetables, drizzled with a homemade creamy dressing and sprinkled with fresh dill. This salad is sure to be a hit.    Ontario greenhouse strawberries combined with strawberry jam makes the perfect filling between the oat base and streusel topping for these Strawberry Oatmeal Squares. Enjoy them plain, with a scoop of frozen vanilla yogurt or a dollop of whipped cream. A sweet treat that comes together quickly.    Try these delicious recipes featuring Ontario greenhouse vegetables and greenhouse strawberries. 

Bean and Vegetable Rice Bowl    

Steaming the carrots and sweet peppers maintains their colour and crunch in this Mexican-inspired vegetarian meal. Local Queso Fresco, a “fresh cheese” with a slightly salty taste and creamy texture is a tasty addition to this bowl. Preparation Time: 20 minutesCooking Time: 52 minutesServes 4 1 cup (250 mL) long grain brown rice1/4 cup (50 mL) vegetable oil1 tsp (5 mL) lime zest2 tbsp (25 mL) fresh lime juice1-1/2 tsp (7 mL) Ontario Honey1/2 tsp (2 mL) ground cumin1 clove garlic, minced1-1/2 cups (375 mL) julienned Ontario Carrots1 Ontario Greenhouse Sweet Yellow Pepper, sliced1 can (540 mL) black beans, drained and rinsed2 cups (500 mL) Ontario Greenhouse Cherry Tomatoes,  halved2 cups (500 mL) sliced Ontario Greenhouse Cucumber1 head Ontario Greenhouse Leaf Lettuce, torn1 cup (250 mL) croutons1/2 cup (125 mL) crumbled Ontario Queso Fresco or Feta Cheese1/4 cup (50 mL) toasted pumpkin seeds     Cook rice according to package directions.     In small bowl, whisk together oil, lime zest, lime juice, honey, cumin and garlic, set aside.     Place carrots in steamer basket over saucepan of simmering water, cover and steam for 4 minutes. Push to one side; add peppers to other side. Cover and steam for 3 minutes or until tender, set aside.     Divide rice, carrots, peppers, beans, tomatoes, cucumber, lettuce and croutons among 4 bowls. Top with cheese and pumpkin seeds; drizzle with dressing. Nutritional Information:1 ServingPROTEIN: 19 gramsFAT: 21 gramsCARBOHYDRATE: 81 gramsCALORIES: 591FIBRE: 11 gramsSODIUM: 330 mg      – Printed with permission from Foodland Ontario

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Maple Apple Upside-Down Cake    

Cooking down maple syrup intensifies its flavour. When you invert this moist cake, the maple syrup makes a tasty glaze over the apples. Serve warm with a scoop of vanilla ice cream. 

Preparation Time: 20 minutes

Cooking Time: 10 minutes

Baking Time: 45 minutes

Cooling Time: 30 minutes

Serves 8 

1 cup (250 mL) Ontario Maple Syrup

3 cups (750 mL) sliced unpeeled Ontario Apples, such as Cortland or Gala

1-1/2 cup (375 mL) all-purpose flour

1 tsp (5 mL) baking powder

1/2 tsp (2 mL) salt

1/4 tsp (1 mL) baking soda

1/2 cup (125 mL) butter, at room temperature

2/3 cup (150 mL) granulated sugar

2 Ontario Eggs

1-1/2 tsp (7 mL) vanilla

1/2 cup (125 mL) plain yogurt   

  In large saucepan, over medium-high heat, bring maple syrup just to boil. Reduce heat to medium-low; boil until reduced to 2/3 cup (150 mL), about 7 minutes. (Use heat-proof glass measure to check volume.) Pour into greased 9- x 2-inch (23 x 5 cm) round or square metal baking pan. Starting at the outside edge, place apples on syrup, overlapping slightly.    

In medium bowl, whisk together flour, baking powder, salt and baking soda. Set aside.     In large bowl, using an electric mixer, on medium speed, beat butter and sugar until creamy. Beat in eggs and vanilla until well combined. Beat in flour mixture, alternating with yogurt, just until combined. Spoon batter (will be thick) over apples; spread evenly with knife.     Bake in 350°F (180°C) oven for 40 to 45 to minutes, until tester inserted in centre comes out clean. Let cool on rack for 30 minutes. Run knife around edge; invert onto plate. 

Nutritional Information:1 ServingPROTEIN: 5 gramsFAT: 13 gramsCARBOHYDRATE: 68 gramsCALORIES: 404FIBRE: 2 gramsSODIUM: 270 mg  

  – Printed with permission from Foodland Ontario        __________

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Corned Beef and Cabbage Soup   A classic Irish combination made quickly using deli corned beef. Barley adds heartiness and parsley adds a touch of green for St. Patrick’s Day! 

Preparation Time: 25 minutes

Cooking Time: 40 minutes

Serves 4 to 6 (Yield about 6 cups/1.5 L) 

1 tbsp (15 mL) vegetable oil

2 cups (500 mL) diced Ontario  Onion

1 cup (250 mL) diced Ontario Carrot

1 clove, garlic, minced1 bay leaf

1 tsp (5 mL) dried thyme

200 g deli corned beef  (in one piece), coarsely chopped

3 cups (750 mL) thinly sliced Ontario Cabbage

1/4 cup (50 mL) pearl barley

6 cups (1.5 L) sodium-reduced chicken broth

2 tbsp (25 mL) chopped fresh Ontario Parsley

Pepper, to taste    

In large pot, heat oil over medium heat. Add onions and carrots. Reduce heat to low, cover and cook for 6 minutes, stirring occasionally. Stir in garlic, bay leaf and thyme; cook 2 minutes.     Stir in corned beef, cabbage, barley and broth. Bring to boil, reduce heat and simmer, covered, for about 30 minutes or until barley is tender. Remove bay leaf and discard. Add parsley and season with pepper. 

Nutritional Information:1 Serving (When recipe serves 6):PROTEIN: 11 gramsFAT: 9 gramsCARBOHYDRATE: 18 gramsCALORIES: 192FIBRE: 3 gramsSODIUM: 925 mg        

– Printed with permission from Foodland Ontario       

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